so frustrated with working out need help

[Daniel475]

ok my routine is.

Monday - Chest/triceps..

Flat Bench 135x12 185x12 195x 10 210x6
incline bench 135x12 145x12 155x12 165x10
cable cross overs 4 sets

triceps... pull down's 150 x12 150x12 160x10 160 x10
skull crushers- 55x12 55x12 65x12 65x10
close grip bench 135x12 135x12 145x10 155x 10

tuesday biceps and back

pull ups 4 sets of 12

pull downs 150x10 150x10 160x8 160x8

bent over rows 60x12x4 sets

biceps:

hammer curls 35x10 x4 sets

z bar curl 65x12 65x12 70x10 70x10

concentrated curls 30x12 x 4 sets

wednesday day off

thursday shoulders and abs

military press 50x12 50x12 60x10 60x10

side laterals 20x12x4 sets

rear deltoid raises 20x12x4 sets

abs:

pull downs 160x12 x4 sets

on the ball crunches 30x4 sets

friday legs

leg press

leg extensions

leg curls all 4 sets

now for my diet..

morning ill have couple peices of toast with some fruit.. 10 oclock small snack like a granola bar and some more fruit... lunch time turkey or chicken sandwich with some yogurt .. 3 oclock protein shake with glutamine before workout... dinner time chicken or something decent ..

now im getting super frustrated with working out im sitting right around 166 right now 5 8 and im not gaining any size im not getting any more ripped and im just getting to the point where i dont know what to do anymore... also i forgot to mention i do 25 minutes of cardio on each one of those workout days

thanks alot

i dont want to turn to steroids for the gains but im getting pretty close to trying them

 

[FORDboy2010]

eat more

 

[ExtraMile]

ok bro, your diet is two things that i can tell already -
Diet
Routine

Diet you need to be getting lots more cals in! If your wanting to get bigger concentrate on foods such as whole milk, lots of chicken, lots of steaks and other red meats, yams, oats, peanut butter, wholemeal bread, fish etc If you dont mind adding some fat then cut down on the cardio and you could eat some cheat foods for cals if your the bodytype that doesnt gain weight easily, pizza washed down with whole milk makes for a 1500+ calorie meal with 50g+ of protein and 100g+ of carbs.

Routine you need to concentrate on getting stronger on squats, deads, benchpress, military press, bent over rows, barbell curls, cgbp, chins and dips, with some assistance like incline bench, GHR, pullovers and front squats.

Of course other things that i dont know would be things like are you really pushing yourself in the gym? are you challenging yourself to get your diet perfect every day? how old are you? how long have you been lifting? what are your goals? weight gain or loss?

 

[Daniel475]

im 23 years old ive been lifting since grade 12 in high school and yea im pushing myself pretty hard i could go harder im sure u always can... id like to gain some wait but i dont want to get fat id like to be ripped... and a nice solid 175ish around there... i have tryed eating alot more but dont really seem to gain mass.. im pretty solid now at 166 but its just not big enough for me

 

[ExtraMile]

im 23 years old ive been lifting since grade 12 in high school and yea im pushing myself pretty hard i could go harder im sure u always can... id like to gain some wait but i dont want to get fat id like to be ripped... and a nice solid 175ish around there... i have tryed eating alot more but dont really seem to gain mass.. im pretty solid now at 166 but its just not big enough for me

how tall? 175 isnt that big bro. What bodytype are you?

 

[timtim]

you wanna get bigger as in more massive, you gotta lift much heavier weight than you posted. big muscles dont come with light weight. light weight, slow reps, and high reps are effective but they dont build the foundation. you want mass, start moving some weight. i also dont see any deads or squats. basic mass builders.

 

[Daniel475]

im 5 8... my body type i dont know i could be bulky im sure im pretty solid now... fairly good shape just dont look like i wanna look you know what i mean lol.. thats why i was thinking about the steroids

 

[ExtraMile]

im 5 8... my body type i dont know i could be bulky im sure im pretty solid now... fairly good shape just dont look like i wanna look you know what i mean lol.. thats why i was thinking about the steroids

bro steroids will be a waste of money at this point, as far as people on here are concerned you havnt even made a proper start,

by bodytype i meant are you:
ectomorph - naturally skinny cant gain weight (fat or muscle)
endomorph - naturally fat cant loose weight
mesomorph - naturally athletic cant gain fat very easily but gains muscle easily

if your anything but endo then up your cals massively your young and wont add too much bf. get stronger and the mass will come.

ill talk tomorrow gotta go to bed

hey you see my avatar? Im 15 and Im this big (and I BB row and military press more than you) from following the advice on here so pay attention to the other bro's!!!

 

[Daniel475]

mesomorph - naturally athletic cant gain fat very easily but gains muscle easily
thats what i am for sure... thanks alot man ya ill try eating more but it seems when i do that i just get a gut lol

 

[tbone1966]

extramile said it right .you do not need gear.you are young.every one on here has gone what you are going through.go heavy not 12 reps more 6 reps like he said eat better meals.granola bar my wife eats that egg whites.keep posting these people know what they are talking about.good luck man.dont give up

 

[JL_204]

Alot of people including myself have been in your position. I came to this site to research steroids because like you I was frustrated with working out. I was weak as fuck but I worked out so hard. I would try and eat more but it would just turn into fat. I really just couldnt understand. I thought maybe its my genetics or something because Im doing everything the magazines tell me to do but still am not seeing gains.


Then I Stumbled upon Bill Starr's 5x5. Within 2 months my strength went through the roof. Within 6 months I had people accusing me of using roids. Within a yearI had people watching me stack plate after plate onto the bar for bench press in envy. It also helped me in my jiu jitsu game as well. Catch my drift dude?

Seriously give it a try. I guarantee you will never look back.

 

[Daniel475]

ya i dont want to give up i love working out but when i go to the gym and bust my balls for 1 hour and 20 ... and dont see results it starts to catch up to you... thats why i was thinking of shooting a little test for 1ml shots every 5 days 10ml cycle just to bulk up a little

 

[timtim]

ya i dont want to give up i love working out but when i go to the gym and bust my balls for 1 hour and 20 ... and dont see results it starts to catch up to you... thats why i was thinking of shooting a little test for 1ml shots every 5 days 10ml cycle just to bulk up a little

youre not seeing results because youre not working hard. that workout you posted isnt hard. im not trying to insult you. its just not. you have to stimulate your body to grow and that program simply wont. do your test, get minimal results, and be 2 steps behind where you are now. or figure out how to train and eat for real and get results. aas are not miracle drugs.

 

[MsBeverlyHills]

your not gonna put on any size w/ that diet. Calorie intake to put on mass is about 18-20 x your bodyweight per day, ratio is 40/30/30 c/p/f. Here is a bulking diet by Mr X on elite. Its practically 3 times what your eating.

Meal 1:
2 cups oatmeal
mix in 80g protein

Meal 2:
3 large sweet potatoes
3 6oz. chicken breasts
1 small salad w/ 1 tbsp. olive oil

Meal 3:
3 cans of tuna
3/4 cups BROWN (don't use white) rice (uncooked)
1 cup steamed veggies

Meal 4:n(assuming post workout)
80g protein
60g dextrose

Meal 5: (1 1/2 hrs post workout)
2 large baked potatoes
1 can tuna
2 5oz. chicken breasts
1 cup steamed veggies

Meal 6:
12oz. ground beef (lean)
6oz. pasta
1 large salad w/ 1 tbsp. olive oil

Meal 7: (before bed)
1/2 cup oatmeal w/ 20g whey + 20g caseine

 

[moya]

diet is the culprit, workout intensity is the accomplice...
honestly bro, my 5 yr old son eats about that much... and dont try to rely on shakes either, whole food will do you better...
if you use roids and continue eating this way afterwards, i can almost guarantee you will end up smaller than when you started...

 

[ExtraMile]

mesomorph - naturally athletic cant gain fat very easily but gains muscle easily
thats what i am for sure... thanks alot man ya ill try eating more but it seems when i do that i just get a gut lol

Ok, so you can turn your diet kinda into a dirty bulk if your young and an ecto. Eating clean all the time can be a pain in the ass so this is when you can let yourself go a bit. Shoot for about 3000-3500 cals a day. pb&j sandwiches with milk make a nice high calorie snack. Steaks and chicken is good, pizza has alot of calories.

Why dont you make a thread in the diet section asking for a bulking diet template for your age/weight?

As for your routine, its not very good, but routine doesnt really matter that much you just need to make sure your have your squats once or twice a week, heavy deadlift once, benchpresses and military throughout the week two. 5x5 would be a great program to help you get stronger but its not your only choice. You could always follow somthing like this

Monday
Squats
Flat Bench
Chins
CGBP

Wednesday
Front Squat
Shoulder Press
Deadlift
Dips

Friday
Squats
Rows
Incline Bench
Shrugs
Pullover
BB Curls

Just make sure each week your stronger on everything by either 5lbs or a few extra reps with the same weight, you dont need all that fancy leg extenion crap.

Strength Gains + Excess Calories = Size Gains

 

[Daniel475]

thanks for all the info... umm where can i find this 5x5 routine.. also that diet looks awsome im about 166 right now id really only want to be about 173-176ish around there... think its to much to pack on?? thats alot of food for sure but you guys know what your talking about ... and ya ill go post in the diet section right now thanks alot

 

[ExtraMile]

thanks for all the info... umm where can i find this 5x5 routine.. also that diet looks awsome im about 166 right now id really only want to be about 173-176ish around there... think its to much to pack on?? thats alot of food for sure but you guys know what your talking about ... and ya ill go post in the diet section right now thanks alot

you think thats alot of food ask joe d what he used to eat for bulking, now that is madness, over 1200g carbs, 900g of protein, 200g fat + 2gals water daily or some crazy shit like that.

i think the 5x5 is in the training vault

 

[Daniel475]

you have a link for the training vault?? i dont want to get to huge id like to lean aswell... dont have to be ripped just solid ...

 

[Daniel475]

im going to the gym right now to try and drop everything to heavy 5 reps set.. im doing chest so im thinking of 200 for 6 225 for 4 235 for 4 245 for 3 255for 2 ill let you know

 

[raze]

Yeah mate def follow something close to MR X's diet and lift heavy for you. Anything from 4 - 8 reps imo. You will make 176 before you know it.

 

[raze]

Yeah mate def follow something close to MR X's diet and lift heavy for you. Anything from 4 - 8 reps imo. You will make 176 before you know it.

 

[SaiBoT]

There i fixed your routine for you... it more orientated for progressive overload and yeah includes dips, squats and deads.

Monday - Chest/triceps..

Flat Bench do 2 sets with max weight you can handle for 5-8 reps
incline bench 2 sets 8-10 reps
fuck the cables and do dips 3 sets till failure

Tris
skull crushers- 2x8-10
close grip bench 2x8-10
pressdowns 2x8-10

tuesday biceps and back

deadlift 2x5
bent over rows 3x8-10
weighted pull ups 4x8-10

biceps:

z bar curl 3x8-10
db inclined curl 3x8-10

wednesday day off

thursday shoulders and abs

military press 2x5-8

side laterals 3x8-10

upright rows 3x8-10

rear deltoid raises 3x8-10

abs:

pull downs 160x12 x4 sets

on the ball crunches 30x4 sets

friday legs

Squats 2x5-8

leg press 2x8-10

leg extensions 3x10-12

leg curls 4x6-8

All listed sets are with the same weight, do the warm-up you need but keep the reps low, no reason to overdue warmups, save the energy for the working sets!

Most exercises have a lower and upper limit for reps, once you reach the upper limit for a given exercise increase the weight only slightly so it doesn't fall to short in relation to the lower limit got it?!

 

[joe d]

ok my routine is.

Monday - Chest/triceps..

Flat Bench 135x12 185x12 195x 10 210x6
incline bench 135x12 145x12 155x12 165x10
cable cross overs 4 sets

triceps... pull down's 150 x12 150x12 160x10 160 x10
skull crushers- 55x12 55x12 65x12 65x10
close grip bench 135x12 135x12 145x10 155x 10

tuesday biceps and back

pull ups 4 sets of 12

pull downs 150x10 150x10 160x8 160x8

bent over rows 60x12x4 sets

biceps:

hammer curls 35x10 x4 sets

z bar curl 65x12 65x12 70x10 70x10

concentrated curls 30x12 x 4 sets

wednesday day off

thursday shoulders and abs

military press 50x12 50x12 60x10 60x10

side laterals 20x12x4 sets

rear deltoid raises 20x12x4 sets

abs:

pull downs 160x12 x4 sets

on the ball crunches 30x4 sets

friday legs

leg press

leg extensions

leg curls all 4 sets

now for my diet..

morning ill have couple peices of toast with some fruit.. 10 oclock small snack like a granola bar and some more fruit... lunch time turkey or chicken sandwich with some yogurt .. 3 oclock protein shake with glutamine before workout... dinner time chicken or something decent ..

now im getting super frustrated with working out im sitting right around 166 right now 5 8 and im not gaining any size im not getting any more ripped and im just getting to the point where i dont know what to do anymore... also i forgot to mention i do 25 minutes of cardio on each one of those workout days

thanks alot

i dont want to turn to steroids for the gains but im getting pretty close to trying them

do to lack of time i didnt read any of the replies so far.

what you need to do is take a week off. during that week study up on a new training program. look into the madcow 5x5.

and start the long process of learning the diet.
if you want size start here:

eat 3g protein, 4g carbs (80% complex 20% simple), .25g fat per lb of bw per day split between 6+ meals. include a serving of green veggies with every meal.

 

[timtim]

do to lack of time i didnt read any of the replies so far.

what you need to do is take a week off. during that week study up on a new training program. look into the madcow 5x5.

and start the long process of learning the diet.
if you want size start here:

eat 3g protein, 4g carbs (80% complex 20% simple), .25g fat per lb of bw per day split between 6+ meals. include a serving of green veggies with every meal.

you believe this guy, who is natural, needs 498 grams of protein a day?

 

[joe d]

you believe this guy, who is natural, needs 498 grams of protein a day?

plenty.

 

[timtim]

plenty.

i know we have polar opposite views on protein requirements so i respect the different opinion.

 

[joe d]

i read the response wrong. i thought it said who needs that much.

i think 3 g is a good place to start providing you follow the see what happens and make changes as you need to idea. to much protein has its signs along with to much of anything else. if the diet is to much and fat storage becomes an issue it could be dropped. starting low and working your way up works also. i like the start high method because it is easier to see where you stand. i do find that excess protein and intense training lead to mass. i also agree that your aproach i have read in your posts is also effective and healthier.

 

[MsBeverlyHills]

eat 3g protein, 4g carbs (80% complex 20% simple), .25g fat per lb of bw per day split between 6+ meals. include a serving of green veggies with every meal.

actually, you want to shoot for 1.5 to 2 grams of protein per pound of LBM, not bodyweight.

 

[ExtraMile]

MsBH, how do you calculate your LBM ?

 

[MsBeverlyHills]

MsBH, how do you calculate your LBM ?

LBM = [(Total Body Weight)(100 - Body Fat Percentage)]/100

example-
Body Weight = 220.0 pounds
Body Fat Percentage = 10%

Lean Body Mass = [(220)(100 - 10)]/100 = 198.0 pounds is your LBM.

 

[ExtraMile]

Ah thanks, so I need 215-286g of protein a day according to that

 

[MsBeverlyHills]

Ah thanks, so I need 215-286g of protein a day according to that

are you asking me to do math for you on a Friday afternoon??? LOL

please....its almost happy hour!!!

 

[timtim]

Ah thanks, so I need 215-286g of protein a day according to that

if youre 180 pounds, you should be fine with 200 grams a day. if you feel that is low, 220 is even alot. like beverly hills said, its lean body mass and alot of people would say 2.4 g per kg of bodyweight is ample.

 

[joe d]

actually, you want to shoot for 1.5 to 2 grams of protein per pound of LBM, not bodyweight.

i know a lot of people that follow that text book formula as well as a few that go big. its odd that the people who follow it seem to stay skinny and pretty small all year long yet myself and a few others who eat far more than these text book formulas seem to by far surpass the skinny guys. it makes me doubt the written science. but i guess it all comes down to what you want. huge muscles or look like a boxer. i took the orig. post as wanting to grow bigger muscles. the method i stated works verry well. eat big and train hard. once you figure out the relationship between food and training you will see the potential. but again i will be the first to admit its not healthy. if you want to be healthy you should follow the rda.

 

[ExtraMile]

are you asking me to do math for you on a Friday afternoon??? LOL

please....its almost happy hour!!!

no i just worked it out and said according to what you said that was how much i would need every day...

look-
"Ah thanks, so I need 215-286g of protein a day according to that"

And to joe d - the RDA sucks major ass

 

[Daniel475]

hey guys i did chest and triceps.. yesterday when alot heavier... kept it to 4-6 reps... you think i should only be doing 2 sets of flat bench and incline?? im doing 4 sets now??? thanks for all the info ill get some pictures up tonight of me and some after ive been on it for a month or so

 

[joe d]

no i just worked it out and said according to what you said that was how much i would need every day...

look-
"Ah thanks, so I need 215-286g of protein a day according to that to make the kids at school stop beating me up and taking my lunch money"

And to joe d - the RDA sucks major ass[/quote]

trust me i know. i tried to come close to following it a couple wks ago while starting to let my heart recover and i couldnt do it. im down to 350g protein 350g carbs and 10g fat ed my heart is still going back to normal but i am shrinking like crazy. i am not holding onto much mass lately. i cant wait to step the diet back up a little. especially the fats.

 

[timtim]

i know a lot of people that follow that text book formula as well as a few that go big. its odd that the people who follow it seem to stay skinny and pretty small all year long yet myself and a few others who eat far more than these text book formulas seem to by far surpass the skinny guys. it makes me doubt the written science. but i guess it all comes down to what you want. huge muscles or look like a boxer. i took the orig. post as wanting to grow bigger muscles. the method i stated works verry well. eat big and train hard. once you figure out the relationship between food and training you will see the potential. but again i will be the first to admit its not healthy. if you want to be healthy you should follow the rda.

thats the key right there. its the goal youre looking for. if health isnt a huge factor, and for some its just not which doesnt make that person wrong or a bad guy/girl, the boundary is usually where these people start. for people looking for longevitity and a lifestyle, eating within certain parameters will allow you to look fantastic, even natural. but you wont look like someone in the magazines. if training is an extremely serious hobby and lifestyle, look long term. eventually, pushing your body so hard will cause a reaction. be aware of what can happen and make the best decision for you. ive seen people go down both roads. the people who got monsterous were the same people who would get on a rice rocket motorcycle and hit 175mph and not think about hitting the road and dying. have they all gotten sick? sad to say a few have. kidney and heart issues but to be fair to them, these issues might have happened regardless. recently, ive seen the guys in their early 50s who look incredible start to pay for it. being the size of an amateur bber has its cost. being a pro is a totally different story. its a world of difference from an amateur. believe me, i see king kamali huffing and puffing around the gym a few times a week. he doesnt look healthy or comfortable, but he is MONSTEROUS!

 

[joe d]

thats the key right there. its the goal youre looking for. if health isnt a huge factor, and for some its just not which doesnt make that person wrong or a bad guy/girl, the boundary is usually where these people start. for people looking for longevitity and a lifestyle, eating within certain parameters will allow you to look fantastic, even natural. but you wont look like someone in the magazines. if training is an extremely serious hobby and lifestyle, look long term. eventually, pushing your body so hard will cause a reaction. be aware of what can happen and make the best decision for you. ive seen people go down both roads. the people who got monsterous were the same people who would get on a rice rocket motorcycle and hit 175mph and not think about hitting the road and dying. have they all gotten sick? sad to say a few have. kidney and heart issues but to be fair to them, these issues might have happened regardless. recently, ive seen the guys in their early 50s who look incredible start to pay for it. being the size of an amateur bber has its cost. being a pro is a totally different story. its a world of difference from an amateur. believe me, i see king kamali huffing and puffing around the gym a few times a week. he doesnt look healthy or comfortable, but he is MONSTEROUS!

that is axactly it. you have no idea how scared i was when my doc explained the situation im in with my heart to my wife and i. it changed everything for me. its only about health now. but it is still a bitch to watch the size shrink away. i guess i should find out first what a persons goals are before i go suggesting a diet aproach.

 

[ExtraMile]

no i just worked it out and said according to what you said that was how much i would need every day...

look-
"Ah thanks, so I need 215-286g of protein a day according to that to make the kids at school stop beating me up and taking my lunch money"

And to joe d - the RDA sucks major ass[/quote]

trust me i know. i tried to come close to following it a couple wks ago while starting to let my heart recover and i couldnt do it. im down to 350g protein 350g carbs and 10g fat ed my heart is still going back to normal but i am shrinking like crazy. i am not holding onto much mass lately. i cant wait to step the diet back up a little. especially the fats.

and what was the most you were eating before? you got any pics at your biggest?

 

[joe d]

and what was the most you were eating before? you got any pics at your biggest?

i was clearing 800g protein, 1200g carbs, and 100g fats split between 10-11 meals. but i was also on some pretty high doses of test, tren, var, slin, and some digestive aids which all make a huge difference. i have 1 picture of myself when i was close to my biggest when i was about 265. the largest i weighed myself at was in the mid 270's i was extremely bloated as well from dbol/test/slin in the picture. im trying to wait to post some kind of before and after pictures for one of these contests like needto and eclen like to run lol, but i probably wont hold out much longer. i think my abs are about to start showing through and its getting hart to wait. especially when the 180lb dipshits start with the wannabuilder crap

 

[timtim]

that is axactly it. you have no idea how scared i was when my doc explained the situation im in with my heart to my wife and i. it changed everything for me. its only about health now. but it is still a bitch to watch the size shrink away. i guess i should find out first what a persons goals are before i go suggesting a diet aproach.

you tried what few can pull off and have seen the cost. pros are not healthy people. they are on antidepressants, pain killers, thyroid meds, blood pressure meds, cholesterol meds, and then comes the juice. but all this other shit is now required because of all they aas they use. its a lonely and extremely expensive sport both economically and spiritually. you trade your life for a lie.


youre short like me. 200 pounds makes us look huge because of the height. that could be enough. i know i was hating life when i got to 220, i couldnt imagine going heavier.